Monday, July 1, 2013

Training log - Week ending 6/30/13

And, the heat and humidity is here in full force. I don't know whether it's just the weather, or that plus the addition of some life stress, but I've felt pretty run down the past few days. Sluggish, non-perky, cranky, mild headache, sleeping a lot more than my norm. All indications that I need to focus a bit more on recovery, because apparently I'm not recovering enough. First rule of training - if you think you're in a hole, don't dig harder.

So that's the plan for this coming week. I felt lousy for a lot of this weekend (though oddly enough, fine before my race on Sunday), and so preemptively decided to take this coming Monday as a sick day to sleep a ton, eat a lot, and lie on my couch. I felt a lot better by midday today, indicating that this was the right choice.

I'm supposed to race on Thursday, but I'll make a decision that morning as to whether I'll race it, run it as a workout (what I'm leaning towards), or skip and just play cheerleader. And then after that, I'll probably take a break from racing for a bit. I think part of why I'm so run down is just the fact that I've been racing about 3-4 times a month since mid-April. Most of my races have been very short, but I think the frequent racing has still burned me out a bit mentally, and it's time to refresh.

Tuesday:In
the morning, 13 miles, including 7 hill repeats - nonstop circuit of up a hill for about 2 minutes, a 90 second easy
jog, a stride, and then some more easy jogging to the bottom (whole
circuit takes ~5 minutes).
Followed with injury prevention work and 20 minutes of shakeout
pool-running. Foamrolling at night.

Wednesday:In the morning, 10.5
miles (8:17 pace), followed by yoga. Sports massage at night.

Thursday:In the morning, 40
minutes of easy pool-running for “4 miles,"
followed by some injury prevention work. 9 miles, including mile repeats of 5:54 and 5:58 in the evening, followed by an ice bath.

Friday:In
the morning, 9 miles easy , including drills and strides. Foam rolling at night.

Saturday:1500 yards of swimming breathing drills, followed witrh injury prevention work, and
foam rolling in the afternoon.Sunday:In
the morning, 3 mile warm-up, 1 mile track race in 5:38, and then 8 more miles. Yoga and
foam rolling at night.

3 comments:

Hey! Random question. My buddy Matt runs with Capital Area Runners, and he mentioned that they did hill work on Monday nights (1000m hill loop at Iwo Jima Memorial). I decided to scope it out this morning, and I think I might have recognized you among a group of ladies running (at least it looked like your picture). Just curious, as I miss running with a group of ladies ever since leaving my college teammates and am looking for a solid group of ladies to run with.

Hah! Yup - I think I remember seeing you (we were wondering if you were one of our group, since your running form looks relatively familiar).

Yes, we're doing hill reps every Tuesday morning for the next three weeks. Come join us! Or just show up for a long run at Fletcher's Boathouse this weekend (7:00 am both days). I'm guessing you'd find a great pack to train with!

Full slew of race reports here (from my first in June 2007 to 2010) and here (2011).

workouts

(you can click on the link to see the details)

Pool running conversion

I convert my pool-running into “mileage” with this formula:

1)10 minutes “easy” in the pool equals one mile

2)workouts translate by time into mileage, with the recoveries not counting for mileage.For example, I would normally cover half a mile in 3:00 during an interval workout, and 1.5 miles in 10:00 during a tempo.So 8x3:00 at interval effort is 4 miles, and 10 minutes at tempo effort is 1.5 miles.